Image Credit: Evan Centopani on Instagram
For as long as men and women have had fitness related goals, the summer months have presented themselves with a set of circumstances that can either be viewed as a series of opportunities OR potential threats. While "the holidays" that take place during the wintertime are notorious for derailing diets and training protocols, so are the seemingly endless get-togethers and cookouts that take place during the warmer months.
Before I go any further, let me just say that for the vast majority of us, our success or failure is unlikely to ride on a few hot dogs or some BBQ chicken. That means talking honestly about the cheat meal: when it helps, when it hurts, and how to handle one without losing your progress. I'm taking this opportunity to share my experience to help you maximize your progress AND your success.
Who Should Actually Play It Safe
First off, it is my personal belief that the only people who should consider abstaining from off-plan eating are those who are actively engaged in contest preparations and those who have an unhealthy relationship with food. For the hard-training competitor, do I think an off-plan meal here or there will likely derail a prep? Not at all. Far from it.
If you're the type who trains hard and stays disciplined otherwise, one meal will probably benefit you. However, as anyone who has ever competed will tell you, your mental state can be fragile during prep, and it must be protected at all costs.
Belief in yourself and your process is crucial, and every competitor deserves to step on stage knowing that they gave their absolute best effort to their preparations. A dedicated competitor who deviates from his or her plan can be plagued with feelings of guilt and an accompanying lack of conviction, and that is not something I recommend for any competitor. Protect your mindset at all costs.
Additionally, for those who have a poor relationship with food, if you're not mentally equipped to do so, deviating from your diet can set off a downward spiral of behavior. For some, one "bad" decision can lead to a string of actions that put more distance between yourself and your goal.
As much as I want to say that letting loose and enjoying yourself is something everyone should do, that would actually be insensitive of me. Different people have different needs at different times, and it's important to recognize that.
Why Everyone Else Can Benefit
Now that I've taken the time to specify those who might want to exercise caution before deviating from their nutritional strategy, let me give you my stance on most others. This is the core idea behind flexible dieting: whether you're a top-level athlete or simply someone with goals to change how you look or perform, you're not just able to "get away" with some deviation here and there. You can benefit from it.
If you're in the process of dieting and dropping bodyfat, maintaining a caloric deficit for too long can lead to stagnation. Periodic bursts in calories can help support the metabolism during a long cut.
And obviously, if you're in the process of trying to gain mass, deviating from your diet and enjoying the usual cookout foods can provide the extra calories you're working hard to consume, especially when paired with a solid protein routine.
It's Not All or Nothing
The thing that everyone should keep in mind is that this isn't an all-or-none deal. Enjoying yourself and eating off your diet does not mean you have to throw it all to the wind.
I won't tell you what you should or shouldn't do, but personally, I find that I'm able to enjoy myself and walk away satisfied without feeling mentally or physically run down. Let's be honest about what we're really talking about here: a hamburger, some ground meat and bread. It's not the worst thing you could eat.
Some barbequed chicken, baked beans, and corn on the cob aren't really problematic in my book either. I'll have a hot dog on occasion, and it's not going to derail your progress if you train hard and eat well week in and week out.
I'm not a fragile flower, and hopefully you're not either, but I'm also not asking for a free pass. I might have a slice of apple pie or some watermelon, but I'm not sitting there stuffing my face with every dessert in sight.
I'll have some ribs, some chicken, a burger, and maybe a hot dog if I feel like it, and call it a day. I enjoy the break in monotony, I support my metabolism, and I enjoy the time with family and friends before getting back on track.
The Math That Actually Matters
Keep in mind, it's what you do the rest of the week that matters most. This is the math that answers the question everyone asks: how often should you actually have a cheat meal?
If you eat 5 meals a day, that's 35 meals per week. One out of 35 meals is roughly 3 percent. It's what happens during the other 97 percent that decides the outcome.
Consistent hydration, proper supplementation, solid training, and adequate sleep add up fast. By the time you factor in diet and all the other variables, that one meal represents less than 1 percent of what's going to determine your success or your failure.
Focus your time and energy where they matter most, and the occasional cheat meal becomes a drop in the bucket.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Whether you're mid-prep or just trying to make it through cookout season without losing ground, having the right training nutrition in your corner makes staying consistent a lot easier.
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